Shoulder & Groin Sequence

Supta Baddha Konasana
- strap at ankles
- bring knees up, toward head
- stabilize lower back
- widen knees

Supta Padangustasana
- with grounded leg bent

Virasana
- seated on heels with toes tucked
- then toes on ground
- separate knees
- bend forward

Tadasana
- hands up
- hands up with block between palms

Utkatasana

Adho Mukha Svanasana
- right then left lunge position

Uttanasana

Virabhadrasana I
- keep head down
- lift metatarsal to plant heels into ground
- lift back heel turn leg under dropped heel

1. back leg back
2. bent front leg
3. lift arms & chest

Adho Mukha Svanasana
- slanted block
- fingers point outward
- then point toward feet

Shalabhasana
- prone with sliding chair in front of you
- rest heel of hand on seat of chair
- open palms and fingers
- lift chest

Ardha Urdhva Dhanurasana
- folded mat & blanket on back of chair
- press bottom of feet into legs of chair
- backbend lift butt
- seat of chair on upper back & shoulders

Viparita Dandasana
- on chair
- extend arms

Wide Leg Twist on Chair

Malasana
- resting on chair
- draw in with navel
- butt back
- hand on feet
- bend forward

Uttanasana
- forearms resting on seat of chair
- head on forearms
- keep weight on heels

Savasana
- lie on bolster
- shoulders on ground
- rest calves on chair seat